CrossFit Kennett Square – CrossFit
Workout of the Day
1. Weightlifting – Back Squat
2. Conditioning – “Ghost Chili”
Weightlifting
Back Squat
5 x 55%
5 x 65%
(3 x 75%) x 2
(1 x 90%) x 2
Conditioning
Ghost Chili (Time)
Alpha:
15-12-9
Bike Calories
Chest-to-Bar Pull-ups
Bravo:
15-12-9
Bike Calories
Pull-ups
Charlie:
15-12-9
Bike Calories
Parallel-to-Floor Ring Rows
Strength
6:30PM STRENGTH CLASS
Split Jerk (5 x 1)
5 seconds in dip, 5 seconds in catch.
Increase weight starting at 55%
Split Jerk (Heavy Set of 2)
Deadlift
3×3 @ 84%
3×2 @ 88%
3×1 @ 92%
Rest as needed between sets.